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World Class Fitness in 100 words:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
- Copyright Greg Glassman

WOD: Monday the 24th November 2014

There is a free intro session today. If you have any friends/family who are keen to try out CrossFit please bring them along to a class.

GPP

If there a new people in your class, buddy up with them, make them feel comfortable and guide them along the way

Strength

Back squats 3×5

*Add 2.5kg from last session

Conditioning

12min AMRAP of:

12 push press 30/20kg

10 burpees over bar

8 front squats 30/20kg

COMP

Weightlifting

Snatch + hang snatch + OHS

7×1+1+2 –rest 1:00

*This doesn’t have to be heavier than last week but total weight moved needs to be higher. 7 sets @ 60kg is better then 40-65kg as total weight moved is greater. If feeling it, go heavier.

Strength

Back squat 3×5

*Add 2.5kg

Skill/conditioning

EMOM for 21min

1st– 6-15 ub c2b pull ups

2nd– 15-20 ub wall balls

3rd– Row 10-15cal

*I want you to be challenged in this. Pick a number on each exercise that is manageable but challenging. Don’t sell yourself short.

this looks to be a cool little series …

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